Concentration Curls

What it is

This seated isolation exercise specifically targets your biceps. It is a beginner-friendly movement that helps develop strength and definition in your upper arms. Your forearms will also engage as secondary muscles during the curl.

Technique tips

• Anchor your upper arm firmly against your inner thigh.
• Begin with a fully extended arm and the dumbbell hovering.
• Keep your upper arm completely still throughout the curl.
• Elevate your little finger slightly at the top for peak contraction.
• Control the movement; never use momentum to lift the weight.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.